QTDDTOT

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Been lifting for a month now. Is it normal to have these blemishes under your fingers or is my grip bad?

>>42090982
those are callouses, they get more subtle over time.

t. has them from sailing

>>42090982
Do you use chalk?
Also, yes, you might want to adjust your grip a bit. Look for "managing callouses" from starting strength on youtube.

Should I retake my vitamin after puking 2-3 hours after?

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Are potatoes healthy?

>>42091011
>>42091054
No I dont use chalk. I'll check out the video. Thanks anons.

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>>42090982
picrel is my right hand, but the left looks almost similar

I don't have any signs of callouses at my index finger. Is it normal?

>>42091089
Yes, if you eat the skin

>>42091119
What difference does the skin make?

>>42091101
Start using chalk then. That can help prevent callouses as well.

i cant find a good (upper/lower) routine that's focused on mainly building the glutes. strong curves looks bad. wat do?

>>42091089
yeah, although it has a high glycemic index
200gr = 150kcal
i cook em in the microwave in skin.

>>42091208
I honestly just need something to replace frozen chips in my diet.
I know they're not terrible, but something wholegrain-based would be better.

>>42091124

they lose less flavour and vitamins

>>42091214

cook potatoes, cut them in 1 cm slices, take a baking tray, lightly! coat it in olive oil ( < 1 tbsp)
place slices, add favorite spices: seasalt,paprika,..
put them in a really hot oven for 10 min so they crisp up nice.

>>42091259
So... Make my own chips?

Lel, as far as I know they don't do anything to the frozen ones, they're just cut up and frozen.

>>42091264

ahk, i was just assuming they were pre fried.
so, they fit in your daily kcal but you just want some variety?

i just eat whole grain pasta + whole grain rice.
I boil 500 gr in the beginning of the week and add it to whatever i'm cooking

Okay I have some problems with bulking.. I'm currently 62 kg and eating 2700 calories a day.. but I'm not seeing any weight changes... What gives?

Is my TDEE really that high to warrant a higher needed calorie intake? I workout 3 times a week and do almost zero cardio.

Can I squat every other day? I still have doms but I want my lower body to catch up.

how badly must I be fucking up if I'm stalling on 90lbs bench (among other lifts)? do I have a disease?

Am I overtraining if I'm doing SS five times a week?

>>42091380

Height?

normally it's 300-500 above your maintenance.
stick with it for a few weeks, no changes?
add 150-200 kcal.
getting too fat? cut back.

>>42091089
Bake sweet potatoes

Fist sized one of those fuckers isn't even 100 calories, you can get away with coleslaw or light cheese and a little butter real easy for a snack and not even break 200 cals.

God tear cutting snack, good for bulking too if you have binge eating disorder like me (I want to fucking die I hate it so mcuh fFFUKCCKK)

>>42091415
yes and that's not SS, SS is 3x a week.

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Form?

should i do ss without switching to power cleans or do phrak gslp

im a complete newb

>>42091527
Not an expert but you seem to go too much forward, you have to put the weight on your heels.

>>42090564
Can I only drink whey on fasting day. I want to do the alternate fasting day. How much whey can I safely intake.

>>42091568
my arms aren't long enough for that, unless the upper part of my legs were basically parallel with the floor

I haven't had DOMS in over a year, and I'm working 110% seven days a week, usually 2-4 hours a day, also my recovery time is about 4 hours after a workout, why?

Also, if I need to go 40mi at 5mph, and I only have 1 gallon of water, how can I space out my drinking intervals, and how much should I drink to avoid passing out.

Thanks bros if you can answer my two questions.

>>42091527
One rep?
Mixed grip?
Not all the way up?

>>42091461

I'm 174cm, so around 5"9 or 5"10. My lifts are still increasing, so what gives..?

>>42091604
You gotta start from lower then, it's like long arms people having more ROM on benchpress

>>42091527

https://youtu.be/wYREQkVtvEc?t=180

I haven't watched this whole video but this explains how to set up for the deadlift. Check this out and it should help your form.

Maybe post another video after using these tips

>>42091609
not mixed grip, and one rep for video purposes, yes
>>42091626
i will fall backwards if i go any lower

>>42091628

He starts explaining the setup at 3 minutes in

I finally hit 70kg squat, but now my lower back kinda hurts.. should I just stop squatting for a week or just lower it to 60kg and start all over again and this time concentrate more on form?

Should I drink milk when I'm trying to lose weight? Should I drink milk in general? Also, I want to eat more fruits. What fruits would fit recommend for someone on a cut?

>>42091527
Don't look around while you lift. Do you want to snap your shit up? Maintain neural spine etc etc

I know it's important to replenish your protein after a workout, but is there anything wrong with drinking protein shakes/bars etc if you haven't worked out yet?

>>42091527
Tall fag here to give you quick tips

>heels on the ground, let your body center forward a little.
>Your dropping way too quick, if your gym doesn't have a smith platform I understand but don't be afraid to pull the weight all the way up, stick your chest out and hold it. Don't just drop it though, lower it down then relax and let her loose, a little drop is expected for anyone going heavy so dw bout it.
>If your gym does have a floor of anykind (its a raised platform with a smith, can't miss it.) go nuts with dropping weights if you can get that bar way up.

>>42091530
I've been lifting for a year I don't know what the fuck you even mean other than super set.

Try doing something simpler, if your just beginning, you probably don't even need to SS in your routine. Do compound lifts unless your only using dumbbells in which case...

I dunno man, research your shit.

>>42091643
Your form has to be perfect, do you have someone who could watch over it ?

I've been lifting for 6+ years but due to the sport that I was playing during this time I never got the chance to do a proper cut. I'm going on my honeymoon in exactly 5 months and I need to look sexy af.
Currently I'm 184 cm tall (6') and weigh 87 kg (191 lbs). I haven't measured my bodyfat percentage but by looking at pics on the web I'd estimate it at 17-18%. My goal is to get to 12%, which is when abs are supposed to show if I remember correctly.
Should I bulk for 2 months and then cut for 3 months? How do you recommend going about my cut (nutrition- and lifting-wise)?

>>42091643
ALWAYS pay attention to form, get a spotter to check your form that you can trust.
Straps and accessorys can help too, if your into that.
Lowering weights for your next 2 squat days is a good idea while your checking form. If pain subsists despite these measures, see a doctor.

My elbows hurt like motherfuckers whenever I'm trying to do pushups

Am I doing it wrong or my elbows are just fucky?

>>42091696
Do a natty cut for the 5 months, if you don't care too much about size.
Every body is different and abs'll pop at different BF%'s. So don't take online pics too literally. Just CICO comfortably under TDEE and up the protein in your diet.

You know all this, but I'll just reiterate it. Lifting and looking good is not complicated or hard. You know what you have to do, just do it.

>>42091685
no, i meant starting strength anon

or phrak's version of the greyskull lifting program

>>42091724
Check your form and try different pushup techniques, theres a few different ways to do them, some easy, some hard. If you can, find one that works well with you.

if your probs continue anyway, see a doctor.

>>42091724
Try sticking your elbow to your sides

What delt workout does the absolute minimum with traps?
My traps grow on their own, and they give me sucky sloped, which means that when I train my delts I paradoxically look slimmer, not wider.
And I already have hips too wide for a man.

should i even attempt to increase my lifts while on a cut?

>>42091746
Okay I get you now.

Remember anon, routines are not some kind of lock in contract bound by law, try what you like the look of or have heard good things about. if your sure its comparable with yourself after some basic research, give it a go.

If your not liking it or having problems, you can always switch it up or just stop doing that routine, you'll get noob gains either way. Feel free to experiment and find what works for you.

>>42091788
I'm a casual, but I think it'll just mess up your form.

>>42091788

Sure, why not?
If your worried about injury's and all that, get a spotter.

Also
>BROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEINBROTEIN

>>42091739
I do care about size, I haven't lifted properly during the last 2 months and have lost some (muscle-)weight. That's why I was thinking of doing a short bulk before cutting. Just not quite sure about the timing

How much suggar can I take per day? Im on a bulk and go to the gym 5-6 days a week.

>>42091625
without knowing your current diet, try and add this:
500gr low fat greek yoghurt before going to bed
+250 kcal
+ 50gr protein

check again after 3 weeks.

>>42092288
well... WHO says it should be 5% of your calorie intake so that averages 30 grams of REFINED sugars

>>42091843
Not enough time, just recomp instead

>>42091778

when doing delt workouts, pul your shoulders down, lower the weight.
=>
https://www.youtube.com/watch?v=RUkfBaDvBUg

It's 11:30am right now

should I head to gym?

Think it will be crowded?

Usually go at 1am when its empty but I need the pump

>>42092453
I just got from the gym and it wasn't crowded but it was starting. That was like an hour ago, though. We probably don't got to the same gym so just go and find out, nigga.

Just how much salt should I be putting in my half cup of oats? I've read anywhere from a pinch to 1/4th a teaspoon, which seems much too generous.

best quad exercise I can do at home without a machine. have barbells, dumbbells a bench and smaller other shit. I already do squats but I want to isolate them as well.

bonus points if you dont say lunges or some squat variation

>>42092458
God damn it nigger this is supposed to be SFW

>>42092458
yeah

this is long-term change not "duhh ya better eat it now or youre gonna lose it all" voodoo shit

is there a place to see results from phraks or SS and such?

>>42092493
why you browsing four chins at work nigga?

>>42092485

dumbell legg extension

>>42092540
I work for the FBI

5x5, pyramid or reverse pyramid? Which is the best routine?

Should I be chugging brotein shakes after cardio too or just after lifting? I want to ration it if I can cause that shit's expensive.

>>42092630
doesnt matter either way the anabolic window is a meme just drink them whenever.

>>42092620
Starting Strength

I've started around 2 weeks ago... 75kg@186cm, I've been doing really intense workouts to "activate" my muscles as the PT in the gym was telling me but I'm unsure if I should ditch him and his program and follow on with SS till my noob gains start to wither.

>>42092657
I've done ss for 6 months, should I keep the 5x5 that it calls for?

>>42090564
Can someone answer my OP question or are you all fucking retarded summerfags?

>>42092673
>ss
>5x5

yddtfp

>>42092670
The question is, could I be ready for a program such as strong lifts only after 2 weeks of intense training? I'VE LITERALLY NEVER TRAINED BEFORE. My school was shit and I've been living the computer-geek virgin lifestyle for about 13 years now. I used to find it hard to hold a glass cup. I can curl 5lbs dumbbells nowadays but IDK if I should start with something like SS or not. What do /fit/ people advise a weak loser like me?

>>42092673
>done ss
>5x5
wat nigga
give me more info. what are your stats, your goals

>>42092670
>really intense workouts to "activate" my muscles
ayy lmao. Just do SS nigga

>>42092696
not strong lifts, SS* as i've understood it's better.
>>42092704
Is there no disadvantages to not being active one bit for 10 years+?

>>42092695
Is it not 5x5?

>>42092696
start with SS or SL, especially SL starts with laughably low weights. you will literally start with the bar.

>>42092696
>>42092714
get the book and read it.
Watch some of the official Starting Strength videos so that you know how to perform the movements.
Read the "Get Started" section on the SS website.

There is no reason not to start with SS as soon as you walk into the gym. No matter how old/young or weak/strong you are.

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>>42092681
Order what's in pic related. You can add fish to your diet. Creatine is a hit or miss. You can just add more protein rich foods to your diet. The rest are memes. Just one of pic related will change your life.

never took preworkout before, I plan on doing HIITs after todays session, will it kill me?

>>42092753
yes like all over the counter supplements

How to avoid bloated stomachs? My stomach is flat during the day but it gets so bloated and fat after eating lunch and a couple of snacks.

>>42092768
less carbs, less milk products

>>42092737
http://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html

Do you think this could be enough for me to start tomorrow? I'll look into the book in my free time, thanks for the rec.
>There is no reason not to start with SS as soon as you walk into the gym
I'll keep that in mind, thanks!

>>42092718
Thanks, I can benchpress about 25kg which is I guess pathetic but it's better than when I entered the gym.

>>42092785

Is it okay to drink a milkshake one hour before bedtime though? Like a 1000 calorie shake.

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Just tried front squats.
I can back squat 200 pounds for 3x5 so I started with 0.5pl8 on front squat and it was fine when I put 1pl8 on I failed to even unrack the bar because my points where bar connects to my shoulders hurt like hell.
Do I just need to lift heaviest I can and my shoulders will adapt?
Also I have completely flat shoes and I didn't see anything similar to pick related to put under my feet, is there anything else I can use or it's actually ok to do front squats with flat shoes?

>>42092864
i doubt having something that large before bed is good for your sleep.

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>>42092902
there is a different way to hold the bar when frontsquatting and the bar rests in a slightly different position on the shoulder for me atleast, try that.

as for your shoes it is fine to do them with flat shoes but a lot of people simply dont have the flexibility do do that and go below parallel without their heels coming off the floor or losing balance otherwise if that is not an issue for you keep the flat shoes.

>>42092864
certainly not the best thing and I doubt your stomach likes that very much. if you can just drop it for a while and see if you feel better without it. could be a negative influence but doesnt have to be. things like this can be very different from person to person.

>>42092912

I still can sleep fine.. but I'm more concerned about like would it be bad nutritionally wise or would it cause bloating.

>>42093036
I mean, it's a shitload of dairy right before bed. If your body doesn't like too much dairy, what makes you think it'll behave any differently when you're asleep?

>>42093060
Hmm I'm lactose intolerant but I usually drink soy milk or lactose free milk.

So is it really bad to drink a calorie shake before bed? When should I drink it then?

>>42092799
Go to startingstrength.com, they have a "Get Started" section.

Most importantly, watch the offical SS videos on "how to squat" , "how to bench" and "how to deadlift". Because those are the three lifts you will do on your first workout.

Basically, you do this tomorrow.
>Go to gym
>go to squat rack
>take bar out in the lowbar position (how to -> watch video)
>squat 5 times (how to -> watch video)
>add some weight (5kg each side, 10kg, doesn't matter, just go by feel. Don't make to big a jump, but don't take too small steps either)
>squat 5 times
>add more weight (again, probably 5-10kg per side)
>squat 5 times
>repeat until you feel the reps getting slower (or, if you have a training partner, or film your sets, if you see the reps getting slower)
>take note of the weight on the bar
>that's your first squat workout

And you do the same thing for the bench press and the deadlift. For the deadlift, either start with the lowest weight you can achieve with standard size plates, or put the bar on some blocks to get the right starting height.

The first time you do each of the lifts, you only work up to one top set. Take note of the weight of this set, this will be the starting weight for your lifts. That means the next time (the second time) you do those lifts, your working sets (the 3x5) will be the same weight as the last set of your first workout.
(of course you still have to warm up to these top sets, always start with the bar for 1-2 sets of 5, then make a few jumps and squat those weights 3-5 times each until you reach the working weight. How big these jumps are depends on the working set weight).
The second time you go to the gym doing SS, you will squat again first (the weight as determined above, 3x5), but then do the Press instead of the Bench Press. The process is the same, you work up to a top set and that will be your working weight the next time you overhead press. And finally do the deadlift, but here you will always only do one working set.

Whats your preferred method of losing water weight for a weigh in.

>>42092799
>>42093379
From your third workout on, you're in the "normal" mode of Starting Strength linear progression. Each time you go to the gym, you do a little more weight than the last time.
How much more depends...
On the squat you can probably add 5kg (2.5 per side) the first few times. But pretty soon 2.5kg will be enough.
On the Press and Bench Press, you're best served with adding 2.5kg (1.25 per side) from the beginning.
On the deadlift, you might be able to add 10kg (5 per side) for the first few workouts, and after that add 5kg per workout for quite a while.

You do all this right, eat a lot and sleep well, you will find yourself lifting heavy ass weights in no time.

Will I get vastly different results if I do less sets with more repetitions?

What am I doing wrong if I can one rep 14 times with a 25 lb dumbell for hammer curls but I cant get to the 4th set of a 5x5?

>>42093486
Maybe more rest time between sets? Are you working curl after bench or lats by chance?

>>42093486
5x5=25
25=/=14

>>42093514
No

I do biceps and shoulders only that day

No lats

I rest like 30 seconds, so maybe that isnt enough

Is there a good 5 day routine out there?

>>42093582
30sec is pretty much like not resting at all, atleast for me. so ofc you are gonna have a hard time then.

>>42093602
for natties ? not really all you could do is some push-pull or upper-lower variation with 1 day where you do stuff like forearms, abs, neck, calfes or sth. if you go hard 5 times a week as a natty you are gonna hit your limit pretty quick.

but you could always take a 3-4 day routine and stretch that out a bit and maybe add 1-2 light exercises.

Do I have over or under developed front deltoids?

Whenever I do push ups or doing warm up sets of bench I get a slight pain in both my front delts. I've heard that this is caused by weak rear delts but my OHP(45kg) is relatively weak compared to my bench(72.5kg).

If I flex my arm from the side I can also see that my rear delt is larger than my front delt.

If you guys want I can take a picture.

Doctor just told me that I should stop weighing my food and counting calories because ill get mental problems. Should listen?

>>42093696
Which doctor?
Your psychiatrist or dietitian? Where they saying it jokingly or dead serious?

>>42093696
if you dont go full autist nothing bad will happen anon. also it is usually the other way around mentally ill people that have eating disorders get into BB or other shit and use autistic weighing and kcal counting to keep their mental problems in check.

the whole vegan fitness community has eating disorders but they all had them before going vegan and joining the fitness industry.

So it's rather a symptome than a cause of eating disorders.

>>42093713
Primary physician. She said it seriously.

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Going to the gym before eating for burning fat. y/n? I just dont want to be a tired and light headed fuck at the gym.

>>42093820
Calories in vs calories out

>>42093820
You'd be stupid to lift on empty stomach. Food doesn't dissolve in to fat right away

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>>42093837
>>42093859
Thanks, read something online and just wanted to be sure I was hindering myself in anyway by not doing it. Time to have a protein shake.

>>42093379
>>42092799
Thank you so much. My GF left me and I'm in shambles and this is really motivating. Thank you anon, I love you

got a new girlfriend, but I dislike her body.
how do I get her to lose weight? it's too soon to tell her directly

>>42094100
Let her catch you fapping to skinny chicks

What's a cheap way of getting protein? I just started working out, trying to lose weight so I want to eat 1.5* bodyweight in protein like the wiki says. I'm 175lbs so I'm wanting 262.5 grams of protein every day. With my diet of basically whatever I could find for cheap, I'm having trouble getting 100g of protein a day.

Generally speaking what's the difference between chin ups with fingers facing forward versus facing yourself? Or is there not any?

>>42094250

Canned fish: tuna, mackerel, salmon
Whole Eggs
Whey
Ground Beef
Ground Turkey
Ground chicken
Chicken Breast
Cottage/Quark Cheese

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>>42090564
Is it okay to become a curlbro for a while? I've been doing Greyskull LP and got decent gains from it but I have naturally big legs and they kind of exploded. I feel like my upper body needs to catch up. Would it be fine to only do 3 sets of medium-heavy squats and some light deadlifts whilst hitting upper body hard?

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>tfw can't even maintain a proper push up form

hands start like fig 1 but end up like fig 2 after a few
how the fuck do I fix this

>>42094289

fingers facing forward: chin up.
fingers facing you: a pull up.

chin ups target the biceps a bit more.
pull ups the lats.
best results: use a mix of different grips.
neutral, close, wide,..

>>42094417
Someone correct me but I think dumbell bench press would improve the problem as it seem like you have a muscle imbalance. Idk what specific muscle is weak though.

Maybe try your tricep, anterior delt and pec strength/endurance individually (each right/left muscle) to indentifiy if there is a particularly weak muscle you have to isolate.

Maybe this might even be a core issue, I'm not sure

>>42091391
Yes. The DOMS will get shorter / less intense as you continue. Not a bad idea to give an extra day or two in between while your body acclimates, though, rather than lifting sore.

>>42091414
Form check & try harder. If 90 lbs is hard but you're hitting it, then you should be doing 95 lbs. A weight never gets any easier until you've lifted something heavier than it.

>>42091605
>I haven't had DOMS in over a year, and I'm working 110% seven days a week, usually 2-4 hours a day
Sounds normal to me; you're working with very high volume & frequency, so your muscles are used to taking a pounding. Just make sure you're progressively overloading & if you miss the feeling, add in some variance; try some exercises you've never done before, and you may find you hurt in the morning.

>>42094100

create fake fb account of a pretty gym girl.
occasionally post stuff on your own wall from that account so she gets jealous.

>>42094417
stop moving your hand backward mid-set

:^)

>>42091605
Why are you overtraining?

>>42094488
it's really hard not to
is this a big issue in the long run or am I overthinking it

>>42094515

I think your form is wrong.

if you do dumbbell pushups, do you feel your resistance cause your hand wants to move back?

I make constant pull progress but push exercises are lagging, any ideas why? I have mild scoliosis, could that be a factor?

>>42093859
I lift on an empty stomach constantly, I get nauseous if I eat 2 hours before workout.

>>42094551
yea my hand doesn't tend to escape doing it this way, from now on I guess I'll only do dumbell push ups as a push up exercise, thanks

weird I never thought about doing them this way I'm fucking dumb

>>42094559
might be too little volume on the push exercises especially the bench seems to respond to higher volume quite well.

i'm a fat (100 kg/200 pounds, 30% BF) but i changed my nutrition, started exercising and i'm already seeing results in terms of weight loss.
my question is should i lean down first and then train up mass afterwards or eat to maintain and train to straight up convert fat to muscle?

Can you OHP on the incline bench?

My ceilings are too low.

>>42094487
this is good

>>42094702

yeah you can do a seated ohp.
just be careful when you have the chance to do a standing one, not to use the same weight as your seated ohp.

there's a lot more stress on the lower back and if you're not using the correct form you could injure yourself.

>>42094790
Is there any alternatives to the OHP, i am doing the Ivysaur program btw

>>42094478
Thanks for the squat advice! By the way form wise, good form consists of pushing from the heels? I catch myself leaning forward but correct it.

If I'm eating big while lifting will the lifting negate my eating and ill stay the same size or will I garner muscle?

>>42094381
How should you eat ground beef is making burgers a good way?

>>42095093

yeah, or meatballs with some onion in it.

or just break it up and add to your stir fry veggies + rice.

I'm 18 and want to turn my life around quick so I can find a qt that I love before it's too late. Never been to a gym but it's time to start. Only problem is I'm clueless and also I'm in a country whose language I do not speak for the next two years.

I walk into the gym.. What do I do? Just go to a machine and see what happens?

My blood pressure is 144/88

I'm 200 lbs and 6'0". I recently lost 30 pounds by cutting all the crap out of my diet, I eat very little salt and sugar anymore. I'm annoyed my blood pressure is still this high.

You guys were right, I do need to start lifting. My question is to fellow high blood pressure anons, is lifting what helped? I'm stressed everyday in my normal life, but that's because of school. Do I need to exercise to not die?

>>42095290
Focus on money and social skills. Muscles won't get you a girl

>>42095365
I have good social skills, but they won't get me too far when I can't speak the language. I don't want a girl who likes me for money's sake.

>>42094662
Cut first until acceptable weight, then focus on gaining musclemass. While cutting/dieting train to keep musclemass.

Can I take my protein powder abroad on a plane or is that gonna cause trouble?

Can you guys help me sort out my grams and ml for my diet please?

Breakfast:
(Most likely gonna have to break this up into 2 meals)
Oats - 250 grams
Whole Milk - 500ml
1 Banana
25g myprotein whey

Lunch:
1.5 cups of brown rice
200g beef mince (most likely need more mince and less oats n shit right?)
175g red kidney beans
175g sweetcorn

Dinner:
1.5 cups brown rice
200g beef mince (20% fat mince btw)
175g red kidney beans
175g sweetcorn
(What other shit do I need for a chilli con carne? I know about olive oil, canned tomatoes or tomato paste, chilli powder, onions too maybe, beef stock?)

I'm trying to make this simple and easy

>>42095429
Doing 5x5 3 days a week, cardio 2 days a week, aiming to gain mass and be leanish at the same time, myfitnesspal says this is about 3250 calories, not sure if that's too much or too little? My cardio consists of cycling, not sure how many miles I should be doing, it's easy to cover a lot of miles on the bike, I don't wanna burn muscle.

>>42095429
I think you should eat more greens and add a kiwi to your lunch

>>42094911
you have to eat above your tdee to gain muscle, 300-500 kcal more should be enough

>>42095348
my father had high blood pressure (was also alcoholic), he stopped drinking and started cardio and weightlifting and lost 40 pounds. now hes got almost too low blood pressure. i dont know if it was 1 thing that caused the reduction or a combination of those, but i guess the latter.

>>42095385
why dont u learn the language?

>>42095461
how much you need depends on your tdee, try tdeecalculator .net to see how much u need

>>42095496
אני לומד אבל זא לו כל

>>42095496
my tdee changes day to day friendo. Let's just stick at the calories I said and if it starts to make me fat I'll lessen the calories.

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>>42090564
I was doing SS for a few weeks but then my shitty power rack broke because I had to drop what I was squatting.

Now all I can use are dumbbells because I'm a poorfag. What routine would be the best to go to?

If I don't do anything physical besides lift, should I do push/pull 6 days per week?

>>42094879
sorry, I disappeared

Squats are technically kind of complicated. You're right, want to be pushing through the heels & pushing your knees outwards (don't let them collapse). Best thing you can do is read up on them & watch some videos. Just make sure you aren't reading low-bar tips while doing high-bar or vise versa; the form cues are quite different for different bar positions. If you aren't getting any uncomfortable feelings in the knees or lower back you're probably doing fine, just stay vigilant.

I'm 6'1" 190lbs, should I work on losing weight before bulking up? I can only bicep curl a 20 so I'm pretty sure most of that weight is fat.

>>42095429
>>42095461
Bump

>>42095636
If you're eating at a surplus & getting enough protein you're good2go for mass gain friendo, don't over-think things too much at this stage.

You'll probably hate your life if you plan to eat chili for 2/3 meals every single day.

PT told me to do a upper/lower split with a core after each split workout alongside cardio every 3rd day so it looks like this
Monday = Upper/Core
Tuesday = Lower/Core
Wednesday = Cardio
Thursday = Upper/Core
Friday = Lower/Core
Saturday = Cardio
Sunday = Rest

Can someone help me make a routine for my splits and core since I dont have a clue what to do and I was told not to do a push and pull on the same day?

>>42095670
Na fuck my tastebuds bro, it's all for the simplicity and gains. I'll maybe switch it up weekly.

>>42095576
doesnt seem to bad to me, you could probably just maintain or even eat a slight surplus if you wanted to. In the end it is hard to say unless you post a pic or your bf%

>>42095576
Just eat at maintenance or a little below and lift

So say if during the course of an entire week i ate only a thousand calories a day with only two bottles of water a day and do alot of cardio in the sun would I cut alot of water weight?

>>42095730
you dont need a simple and easy diet where you force yourself to eat the same shit for months on end until you absolutely hate it.

it is a lifestyle change and not a quick fix, if you just torture yourself you will gain back the weight once you stop forcing yourself to eat that food. I have seen it countless times instead of making small lifestyle changes people go on insanely strict diets where they eat the same thing for months and when they achieve their goal they slowly fall back into old habbits without noticing and gain it back in a year or less.

do yourself a favor learn to cook a few simple meals that you like, have a bit of variety and dont see this is a some sort of self-flagellation you have to suffer through.

>>42095723
Currently my routine consists of (all low weight since I am weak)

Upper:
Hammer curls 12kg
Dumbbell shrugs 12kg
Pulldowns 25kg each side
Deadlifts 65lg (sumo style since I got short arms)
Seated rows 27kg
Hyper extensions 3 sets of 12
Tricep dips 3 sets till fail

Lower:
Squats 60kg
Leg press 112kg
Leg curls 36kg
Calf raises 30kg

Cardio I just either do some HIIT or some jogging/running thats all

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>>42095741
>>42095744
Don't know my BF%, but here are a couple of pictures. I look even fatter than I thought, maybe fasting or <1000Cal/day would fix it?

>>42095760
cutting water doesnt make you carry less water weight infact it can have the opposite effect: http://www.freedrinkingwater.com/water_health/health1/1-stop-retaining-water-by-drinking-more.htm

and doing cardio in the sun while barely drinking seems like a horrible idea desu. dont cut out water its a bad idea unless you are near a BB contest and even then consult someone who knows his shit about contest prep.

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>>42095741
>>42095797

>>42095779
I'm hoping that's not the sequential order you perform those movements.

>>42095797
>>42095808
I would eat at maintenance, at the beginning you have the benefit of being able to lose fat and gain muscle at the same time when you are a noob. its also not that bad you just have a bit of a gut and are untrained but taht can be fixed, also improve your posture you seem slumped over exaggerating your gut.

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For leg curls, is there a difference between these two machines? If so which one should I be doing?

>>42095779
did you forget something or do you not train your chest and shoulders at all ?

>>42095760
Yes.

For good weight cutting tips look at Tim Ferriss blog
Fourhourworkweek

"How to lose 20-30 pounds in 5 days"

>>42095730
I respect that

maybe eat a daily multi as well, or buy sum fruits/greens

weigh yourself daily and make sure your body is moving in the direction & at the speed you want it to (factoring in daily variance)

godspeed

>>42095850
basically not a difference although I am convinced you can do more on the version where you are lying down even if it looks gay af

>>42095564
Thanks man cheers

>>42095844
So I shouldn't be trying to lose weight at all? How much protein should I aim for? 190g?

I read a lot of places that you should only work each muscle group once a week - does this have anything on it? My logic tells me twice per week, allowing 3-4 days rest should be fine.

Maximum gainz: work muscle groups once or twice every week?

>>42095906

Working out each muscle group once a week is stupid, you're right.

Depending on intensity and acclimatization, many advanced lifters (particularly for strength/oly training) can do full-body training every single day by varying the intensity they put in each day.

Generally, for max gainz, work out a muscle group 2-3x per week. Using SS as a baseline, everybody can get away with doing full-body 3x per week, which should technically be hitting each muscle group 3x/week.

>>42095899
you can if you want you dont necessarily have to, you will look a lot better just by starting to work out. you could always go at a slight deficite of about 300-500kcal less. But you dont have to go on a crazy deficite as it will just slow your noob gains. 180-190 seems about where you wanna be at ideally.

in the end it is your body you can very well go on a diet until you lose 10 pounds but you dont necessarily have to I would just start working out eat at a slight deficite or so and see how things look 3-6 months down the line. then decide from there.

>>42095906
for roiders once a week is good, for naturals not so much. as a beginner you can even work a muscle 3x a week

>>42095899
follow your heart brah.

My vote is for a controlled cut, like 400 kcal deficit.

More protein is better on a cut, I think 190g is a fine goal.

>>42095766
I'm slim.

>>42095967
>>42095990
So something like this?

>>42091527
You're using too much of your arms and not enough of your back.

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>>42095967
>>42095990
>>42096042
Forgot pic, sorry.

>>42091644
If you have the calories and like milk, Go ahead. It isn't bad for you at all.

Blueberries are fantastic snacks. Watermelon is great for when you want a fuck ton of something. Pineapple is very filling. Kiwi are always great

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Guys, the skincare gen on /fa/ is pretty much dead. Could this bulgarian zinc cream be used as a physical facial sunblock?
Aroma ZDRAVE cream
Ingredients: aqua, paraffinum liquidum, petrolatum, zinc oxide, cetearyl alcohol, sodiumcetearyl sulfate, stearic acid,
ceraalba, lanolin, propylene glycol, parfum, sodium benzoate, hexyl cinnamaldehyde, citronellol, hydroxycitronellal,
butylphenyl methylpropional, linalool, hydroxyisohexyl 3-cyclohexenecarboxaldehyde, alpha-isomethyl ionone,
benzyl salicylate, d-limonene

>>42096053
Yeah looks good.

Don't sweat the carbs/fat balance, just try to hit your protein & calorie goal. And if you can go higher than 190g protein, do it.

>>42096093
Great, I'll start in the morning. What are some good protein sources? I've already got sardines, Greek yogurt, peanuts, and sesame seeds, and I'm picking up some protein powder this weekend.

>>42096141
salmon, tuna (couple times per week max), eggs.. any meat, really

Be wary of nuts, they're pretty dense on calories for a cut if you have trouble with hunger. Greek yogurt is great.

Once you get some protein powder you should be good to go. Get some whey isolate and you can fill in the diet w/ as many shakes/day as you can handle.

I've started to drink from a 1.2 gallon jug throughout the day, but why does it make me feel even more dehydrated? Wtf?

>>42096204
the power of thirst brah

Once you start drinking hella water, you never go back.

- always thirsty crew

>>42096200
>if you have trouble with hunger
I usually have pretty frequent urges to snack, but recently I've stopped indulging them and they've mostly gone away, so I've been doing well with nuts.

I was actually planning on getting pea protein, is that just as good?

>>42096263
>pea protein
Never heard of it, but if it has lots of protein I'm sure it's good.

Does AMRAP mean doing reps until my form starts suffering a bit or until I literally can't lift the bar anymore?
I feel like a bitch when I stop a set even though I could probably bang out one more rep because I'm worried about shitty form.

>>42096291
Thank you so much for all your help, I really appreciate it and I can't wait to get started tomorrow. I have to go to bed now, but I want you to know you helped put someone on the right track today, and that's something to be proud of.

>>42096341
Best of luck. Stay consistent and you'll see improvements in no time.

I recently swapped from Texas method to a 4 day upper lower split. My lifts at the end of TM were

SQ: 440
DL: 470
BP: 325

My lifts have consistently gone down since then. Like retarded amounts. I squat 275 for 3x5 today and it near fuckin killed me. What the fuck is going on?

This guy says you should hold the bar in your palm: https://www.youtube.com/watch?v=TT7pNQvR8h0

Ripped a toe say you need place it right under your fingers: https://www.youtube.com/watch?v=_ZBmiQm4MF4

What do?

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where the fuck do you buy bronkaid anyway?

HOW THE FUCK DO I LOSE MY LOVE HANDLES REEEEEE

>>42096805
Depends on where you live. Most states you can get it at Walmart/CVS/Walgreens all you have to do is go to the pharmacy and ask for it and you'll show your I.D, sign for it, and they'll give it to you no questions asked. Some states have made it prescription only though.

>>42095805
Thank you>>42095805
Thank you too.

I'm going to a foreign country for vacation for two weeks and can't go to the gym during this period. Do I lose my gains or do my numbers go down because of this? That would suck. I might do pushups and shit if that helps at all.
Another question: I look retarded and bloated in the face while bulking. How do you deal with that? Can't cut for a long time either since ive only been going to the gym for three months.

Been doing SL for 9 months. Did 3 months of bulk and then cutting. Fat loss and weight loss stagnated a bit so I decided to doing more exercices.

Routine A :
5x5 squats
5x5 deadlift
5x10 calf raise
3x12 dumbell lunge
5x5 leg curl

Routine B :
5x5 benchpress
5x5 incline benchpress
5x5 barbell row
5x5 pull lat
5x5 overhead press
5x5 crunches with weight

Each week ill do ABxABxx

Does it need improvements ?

should i squat if my hips are broad? im afraid they'll grow bigger

So I'm at a hotel for work, and it has a pool. I can swim just fine but I've never done so for fitness sake, I would like to get in to get a workout for the day, should I just swim until I get tired?

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After I'm done bulking can I just reduce my fat intake and start doing some light cardio to get leaner?

Done 4 months of SL, looking to switch to something more aesthetic/volume. What's a good three day/week split?

why are those ramen packages in the supermarket bad? is it the salt? cant you counter-act it by drinking more water?

since ive started working I got no time to buy or prep stuff anmd the only day off flies fucking fast
I either have some time or lift

>>42097909
upper/lower routine

What's the most efficient way to improve running times?

Been running about two months, started at 5mhp doing a mile before workouts, now I'm up to 1.75 miles at 6mph. I can only run like a half a mile now before dropping the speed and going back up to 6 a few minutes later. My goal is to be able to do 10 minute miles without rest.

Do I run longer distances or just try to go for longer periods at a slower speed?

>>42094502
I don't have a choice. Have to train this much for my job

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How to fix pic related?

Should I cut my routine down due to too much volume or should I give it a try anyways? It's a ppl routine:

Pull:
3x5-8 fiddly
3x10 dumbbell curls
3x10 barbell curls
3x8 lat pull down
3x8+ rows (alternating between cable, dumbell, or barbell)
3x5 rack pulls

Push:
3x5-8 bench press
5x5 incline bench press
3x5 OHP
3X10-20 tricep pushdowns
3x10-20 skullcrushers or overhead tricep extension
3x20+ lateral extension
4×8 dumbbell flys

Legs:
3-4×8 low bar squat
5x5 RDL
3x10 hack squat
4×10 leg extension
4x10 calf extension
4x8 leg curls

How do I fuck my teacher I love him so much his body so good but mine is not ready yet

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is it ok if i do a quick routine at home after breakfast, like 15 minutes? im skinny so i'm going to do that along with eating more, also should I exercise more than that or is that ok for starters? any tips? yes I did read the sticky

Cutting now, plan on eating around 1600kcal. High protein high fat and low carb, but not keto. How much fat is too fat? I fast until noon and at lunch i have greek yogurt with grinded flax and hemp seeds equaling 30g of fat in one serving. Can I eat around 60g and be fine? With about 180g of protein and 50ish carbs. Thanks

Can I work out first thing in the morning before I eat breakfast or is that a bad idea.

1/2/3/4 1RM an unrealistic goal for a DYEL faggot like myself?

In SL why are deadlifts not 5x5?

>>42091106
My hands are identical

what's the difference between a squat rack and a power rack?

I've done about 4 months of PPL shit and made bare bones progress, but still some progress. I attribute most of this to me not eating enough protein and watching my nutrition (skinny fag here).

I'm resolving myself and starting a new diet, but I'm conflicted on what my routine should be.

Should I switch into a Chest / Tri , Legs / Shoulders , Back / Bis split with 3x8 lifts or should I do starting strength 3x5 with accesories?

Or just do the split and make my compound lifts 3x5 (bench, ohp, squat, dlift, ect.)?

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Did I do breakfast right?

>>42099694
more brotein

try eggs and bacon

Thinking of working my way up to amateur bodybuilding, maybe next summer if I can really discipline my diet. How big should I be to compete and not look like an idiot? Could be as local and small-scale as you want, as long as someone else is competing and the judge isn't my mom.

>>42099752
I have like 6 tins of sardines because they're 261Cal 26.8g protein each, could I just eat one of those?

>>42090564
/fitbros I just started taking whey powder a week ago but I'm not noticing any huge results yet, how long did it take you Bros to notice results when you started taking your whey powder

>>42091788
I've been cutting for two months and I still make gains every 2 weeks or so. Usually slowly but still it's something

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How can I get 160g of protein in 1500Cal? I can't get protein powder until the weekend, but I can get one of these (the red kind, not that it matters) at work.

>>42099854
Am 155g on 1560. Usually two meaty dishes like chicken quesadillas or 93% lean hamburgers will either fill your protein faster than your other macros or roughly proportional to what you're aiming for, depending on how much fat you eat and what other ingredients you're using. Other than that, cook meat and use spices to add flavor so you're not dreading weeks of chicken and nothing else.

Berries and veggies are super low calorie by volume so eat those if you want more diversity in your diet

>>42099887
Thanks, glad to hear chicken quesadillas work, one of my favorite foods.

>>42099894
On that point, don't be scared of cheese regardless of what your fat goals are. It fills you up for a while (i've had 4 slices of cheese get me through like 6 hours of work before) so you can get away with eating less of it than say rice.

>>42099854
Steamed spinach, lean meat, chicken, artichokes, and fish.

>>42090564
They say soy milk increase estrogen. Is it true? if so, will it make look feminine? Looking a little bit feminine is OK but I won't risk it if it gives gyno.

>>42100031
you're uneducated

do you genuinely believe you can delevop a hereditary disease that affects less than 1% of the population?

>>42100131
You ate correct. That's why I'm asking. Looks like I'm adding soy milk in to my diet

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>>42090564
first time back on /fit/ in a while, doing really great with losing fat and getting gains, lost 45 lbs in less than a year.

Anyway, what was that one website people use where you log in your lift records, and it color codes your muscle groups by how strong you are?

Pic unrelated for attention.

If I switch from a 3 day program to a 6 day PPL, will my TDEE rise as a result? Meaning I now have to eat more to bulk?

>>42091498
What are other binge eating faggotry solutions tho??
A friend of mine says some kind of plain tasteless oats and says that just fills him up, Is this fa good replacement?

>>42100335
Symmetric Strength

If I have to push (triceps btw) skull crushers and then close grip press, this one also supersetting it with skull crushers, how do I do the latter, would doing 1 rep of each and 5 sec of resting in between both reps the right way to do it?

Is there such a thing as too much protein?

>>42095541
pls respond ;_;

>>42093820
If you are going to fast, do it consistently. Dont just skip meals.

How do I get thin? I am currently at a position where I am ''skinny fat'' - i am 5'9, 176cm, and am looking to get to a point where I am thin before I think about bulking and gaining lean/muscle mass. If i just continue to count calories should I get thin/skinny? or would that keep me stuck in ''skinny-fat''?

>>42100556
boy am I retarded i included my height in CM instead of including my weight, currently 63kg.

>>42100556
so this shittily drawn graphy will show you exactly where you're at. You have neither lean mass nor muscle. So, either way you go is good. Some people would prefer bulking to gather strength and muscle, followed by a long cut. Personally I hate fat with a passion so I'd rather cut with a 500 deficit.

You say you're 5'9" and less than 150? Mind posting a pic? I can't figure out your BF% situation with those numbers.

>>42100593
i can post a pic tomorrow morning

>>42100556

What are your lifts at? I'm around 17% bf, no bulging tummy but definitely not straightly flat.. I'm 174cm and at 62kg.

I choose to bulk until I get a visible tummy, then I will cut. Because at our height and weight we are actually looking pretty skinny.

>>42100609
I just do cardio right now, is that probably why I am skinny-fat? I heard that just doing cardio can lead to that. Right now my only fitness plan is to lose the fat and be thin before worrying about building muscle/getting ripped.

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>>42100593
>>42100601
>>42100556
oh fuck me that graph is wrong

disregard i'm a dumbass.

>>42096302
Until form breaks. You wouldn't go to failure on bench and squat unless you want problems.

Hey guys, i have slight gyno and i'm going to see a doctor about it today. What should i say to get redirected to a plastic surgeon ?
I'm afraid he will say it's nothing (and i need his prescription to get refund by my healthcare provider)

Just swapped from using a flat-bar to rope for tricep pushdowns and had to half the weight I was using, is this normal or am/was I doing something wrong?

Is bread really that bad for me?

Any decent protein powder on amazon sales right now?

>>42100969
No, it's not. The "bread is evil" meme comes from the sugary stuff normalfags consume. Make sure you're buying 100% whole wheat/grain (complex carbs) and not stuff with gimmicks loaded in like honey (simple carbs).

>>42100971
Don't fall for prime day jewery, It's basically the same price.

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>>42100986
what's the fucking point of bread if you don't put jam or cheese on it

>>42101017
if you're not strapped for cash get ON, it's the best quality for what you pay.

>>42101007
meat sandwiches?

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>>42100999

don't worry I'm using camelcamelcamel to check if there are anay decent deals

I'm just looking to see if there are any good protein powder to get on amazon deals

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>>42101033
JUST EAT THE FUCKING MEAT

BREAD IS JUST EXCESS FLAVORLESS CALORIES, GET SOME FUCKING CHIPS OR SOMETHING

>>42101017
>>42101025
>>42101035
You aren't very good at posting desu

Does anyone else ever get sudden chest pain that goes away in a few seconds? I'm 18 and fairly healthy so I feel like this shouldn't be happening.

After doing incline bench press hours later the muscles around my shoulder blades feel uncomfortable as fuck. Is this normal?

Is it okay to split a routine into two different times of the day? For example of one routine calls for chin ups, can I do them after the gym at home or something?

Anyone have that pic of Obama with his current neck and an enlarged neck?

My boxers keep ripping because I squat .
It's getting really annoying that I even had to add another size but even then it wasn't enough

HELP I'm on my last pair of undies and tomorrow is leg day

>>42090564
do you like memes?

Is the Starting Strength app worth it? It includes a digital copy of the book.

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Is this a joke

Can I get some feedback on my diet please?

Breakfast:
75g oats
250ml full fat milk
1 banana
Scoop of whey
Cinnamon

Lunch:
1 tbsp olive oil
200g chopped tomatos
Beef stock cube
1/2 onion
250g beef mince 20% fat
282g brown rice
175g sweetcorn
175g kidney beans
Chilli powder

Dinner: Same shit as lunch

Is this legit or am i getting meme'd?

>been there done that, a couple of times and what i learned is the best way to lose weight is to start with a crash diet, 7 days only 500-600 calouris per day, aye. i went to mcdonalds and ate like just one double or tripple cheeseburger. your stomach will get smaller and you wont be able to eat as much as oyu used to. also since you have only 600calouris per day cut sugardrinks completly out only water. after som etime your taste will start to change coke and shit like that will taste too sweet and thats good coz you wont have the desire to drink that shit. back to food, you can eat whatever you want as long as you stay low on the calories and thats what i do. also fast food joints helped me coz they always have the nutrition table and you will be like shiiit fries got 450c and cola 300c nah man i will rather take 2 burgers. and again after some time you will change and develop a feeling for food and feel disgusted when you eat the wrong stuff.

>after the crash diet pick a weight you wanna achieve and a time frame for that
look 1kg of fat has like 9000calories so if oyu wanna lose lets say 15kg you will need a c deficit of 135000 aint that much if you aim for 60days its just 2250 per day.

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I go soft right after I cum, I cum a huge load but it's like my dick deflates right after.
Anything I can do to train staying hard into my dick? I wanna be able to go multiple rounds

>>42090564
If I am doing typical bro-split, can I work out every day then, without affecting my gains?

>>42101448
Thats for people not working out

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I had to get lunch at the office cafeteria today, can someone estimate the calories/protein in this sandwich? I also had about 500ml of a "watermelon+melon+carrot juice", is that a relevant amount of anything?

Also how can I estimate calories and protein at restaurants etc?

>>42101448
>Is too much protein
Stopped reading there

>>42101606
Yes, but
>bro-split

>>42101448
sounds about right for people trying to maintain their mass

when i do skull crushers I feel a lot of pressure on my elbow joints, i read somewhere that you're not supposed to lock out fully and I don't, but it feels unhealthy for my elbow joints, is that meant to be the case? only on 8kg dumbbells atm.

>>42101637
Still sounds too little to me but maybe I'm just too used to eating much more protein than that

>>42101794
Chalk it up to 400 for the sandwich
Probably about 200 kcal for the juice

>>42101906
And protein?

>>42101852
lol

my left hip and lowerback are quite sore and it's hard to get correct form on squat, deadlift, and row. I think i injured them with bad squat form or something, should i work through it and be careful with extra focus on form or take a break and focus on bench/ohp/dumbbell work.

currently rewatching form videos

Can someone give me the lowdown on fruits? I keep seeing people say that you don't have to count the sugar from fruits towards your daily limits but they never give a good reason why. It's always just

>oh fruits are natural so they're good for you so the sugar doesn't count because

Which sounds suspiciously like fatty talk. I mean I get that given a choice between fruits and candy I should take fruits, but is not counting sugar from fruit just stupid? Or is there actually a good reason people say this?

>>42102301
the WHO doesn't consider sugars from (whole) fruits and dairy as "free sugars". WHO suggests to limit the intake of "free sugars" only (refined sugars, juices and whatnot). The reasoning seems to be that you're eating fibres as well with fruits and that the amount of naturally occurring sugars is negligible.

>>42095861
Soz for got to add bench press 40kg and I thought the mil shrugs worked shoulders

Is 126g of protein in 583 Calories even possible? I fucked up breakfast and lunch.

>>42102535
>126g protein
>4 calories per gram
>504 calories of protein
Possible if you just drink a couple protein shakes.

I just ordered from MyProtein
>1kg Whey Protein Isolate
>500g Creatine Monohydrate
>500g BCAA
>250 Omega 3 softgels
>270 Zinc & Magnesium capsules
>360 Vitamin D3 capsules
am I going to make gains?

>>42102535
chicken breasts or water canned tuna or both

>went to Korean BBQ and ate too many chicken
>Almost 150g of fats
>Probably over my daily calorie target.

So are these fats never going to go away..

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Why do so many people avoid white bread but eat things like rice which have virtually no nutritional value other than as a source of carbs?

>>42102261
take a week to recover. Either completely off training or just go very light. Maybe do some stretching, mobility work and massage/foam rolling. If it doesn't get better, see a doctor.

>>42102578
The only protein powder I have is 170Cal for 30g of protein, and I can't get better stuff until Friday. So I guess I'll make 2 shakes and have ~243Cal in >>42102592 for dinner. Does that sound like I'll at least get close?

Popping in my right elbow when doing overhead dumbbell press... It doesn't "hurt" but its very uncomfortable and, of course, doesn't feel right at all.

Whats an exercise I can do for my delts that will not be popping like this?

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So this is the leg press at my gym. When you press it, the bar sort of rocks back and forth, with a much shorter range of motion than in a sled type. How does that change the force required to move it?

>>42102680
Or you just simply stop being autistic and slightly overshoot your calorie goal, or get less protein.
I guess it depends on how much protein you had so far. If you only had like 50g, well, then you'll have a few more calories today, no drama.
If you already have 150g protein today, just fill your remaining calories up (with high-protein foods though) and if you come short of protein, no big deal either.

>>42102585
supplements are fun, just don't be me: actually use them

>>42092601
haha

>>42102705
I've only had like 65g so I guess I'll just go over my calories again today and not fuck up so bad tomorrow. Thanks for the help.

>>42102623
ok thanks, im getting depressed though, each time i seem to move forward something comes up and now im set back for a week.

What's a good lunch to bring to work? I don't want to make the place smell like fish or have anything too complicated/messy, but I need to hold my diet. Do I just skip lunch and add the calories to breakfast and dinner? Maybe just have a couple protein bars from the shop next door? Bring a shake in a water bottle?

>>42092750
I can confirm this chart and its recommendations are accurate - been trying this for about two weeks now and my cum goes everywhere and keeps going after 5-6 spurts - pearly white stuff

>>42092750
>wanting to lose MORE protein jacking off
???

>>42102760
chili

>>42102759
How's your recovery? Are you eating and sleeping enough?

>>42102787
Got a good recipe?

>>42102816
sure, just gonna get dressed for work and I'll post in a bit

>>42102829
Thanks mate

>>42102814
I'm currently on a 500 calorie surplus and getting 1.3g of protein per lb of body weight, currently at 135lb bodyweight. I sleep 8-9 hours a night. I don't know what else i can do better except keep watching form videos and trying, i'm just too impatient and i'm kind of in a hurry to get my body looking better.

How much do training weights help? I have a pair of 10lb ankle/wrist training weights, would they give me more benefit from running? Should I put them one my wrists or my ankles?

>>42102880
>too impatient and i'm kind of in a hurry
That's not going to work buddy. looking for fast results only leads to setbacks. Take it slow and aim for long-term goals.

What does doing situps every day do? Does it make them bigger or does it just help the muscles endurance?

Scooby's intermediate program recommends basically doing 5 minutes of situps a day 6 days a week.

>>42102920
yeah i guess that's true, thanks for the replies

>>42102842
>>42102816
dont remember exactly the steps since I just did it by instinct but here's more orl ess how I did it

so I sweated some celerey, chili onions and garlic on olive oil(used around 2 tbsp)

added chopped red and green peppers so they would get a little softer then some chopped tomatoes and the lean ground meat(from the secodn youngest cow) and the tomato pulp alonmgside a bit of white wine which I brought to a boil then simmered a bit, I used as spices the usual salt and pepper, a mix of italian herbs, cumin, paprika, some mexican mix and dried/dust garlic

after simmering for a while I added cooked beans and corn, brought to a boil again and let it simmer for a lil bit and it was done.


gave me 4 servings, each averaged around 630kcals 60g protein 40g carbs 21g fat and 14g fiber

>>42095348
Cardio 100%

>>42103005
I used 800g meat and 520g red beans btw

>>42103019
>>42103019
Thanks, anon. How do you bring it to work? How many days does it last in the fridge?

>>42103027
well I used a tupperware and reheated it on a microwave but it's pretty good cold too

It lasted me 4 days

>>42102760
Try some egg salad made with greek yogurt instead of mayo. Or overnight oats in a container.

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What are your opinions on these?

>>42103105
99% processed sugar
1% """""natural flavors"""""

>>42103090
there's this light mayonese from Calvé that has 10kcals per 15g so you can use a shit ton of it
it tastes different from the traditional one but it's still pretty good tasting

I was on a rush and made some stir fried frozen veggies with a can of tuna, put around 50g of the mayo and mixed it, tasted like a regular russian salad

>>42103090
>>42103152
Neat, thanks.

If I was going to teach myself a martial art, just to have something to do, by reading online, what would be a good one to start with?

how many calories does a typical gym session take? Let's say it's an hour at the gym doing a standard PPL routine.

>>42101548
Bump

How can I increase the load on my abs on an ab wheel? I don't feel my abs activating anymore after using it for 5 weeks

>>42103250
Im planning on starting muay thai soon. I dont know why i replied... I have no reak information but muay thai is a great striking art and great self defence. Plus it's called the "art of eight limbs". Infinitely cool martial art

test

>>42101448
>go to some online list of high-protein lunch recipes
>the requirements are the meal having 15g per serving
It's not a joke, or at least not to them.